Art Therapy & Art Journaling Edition
Week 1 – Reconnect with Yourself (Awareness & Grounding)
Goal: Slow down, notice how you feel, and reconnect with your inner self.
- Day 1: Take 10 deep breaths. Then draw simple lines or colors that represent your current energy.
- Day 2: In your art journal, create a “burnout map” — symbols or words showing signs you’re burning out.
- Day 3: Go for a walk and collect a small natural item (leaf, flower). Sketch or collage it when you return.
- Day 4: Gentle stretching or yoga, then draw your breath — long flowing lines as you inhale/exhale.
- Day 5: Journal or draw: “What restores my energy?” Add colors that feel replenishing.
- Day 6: During mindful breathing, trace a pattern or mandala slowly as you breathe.
- Day 7: Digital detox — use that time to paint freely without a goal, just for the feeling.
Week 2 – Nourish Your Mind (Creativity & Reflection)
Goal: Use art to express and release emotions creatively.
- Day 8: Create a page of soothing colors or textures — use pencils, paint, or collage.
- Day 9: Write or illustrate 3 things you’re grateful for and one act of self-kindness.
- Day 10: Listen to music while painting or moving your brush/pencil in rhythm with the sound.
- Day 11: Express your current mood visually using shapes, color, and marks—no words needed.
- Day 12: Read a short poem and illustrate a feeling it evokes in you.
- Day 13: Journal or draw: “What do I need to let go of to feel lighter?” Maybe tear paper or layer colors to symbolize release.
- Day 14: Go for a slow mindful walk; photograph or sketch one image that speaks of beauty or peace.
Week 3 – Reconnect with Others (Relationships & Support)
Goal: Strengthen emotional connection and empathy through creative reflection.
- Day 15: Create a small card or mini artwork to thank someone who supported you.
- Day 16: Write or draw something that symbolizes mutual support — two trees, hands, or shapes intertwined.
- Day 17: Journal: “Who makes me feel seen and supported?” Add small symbols representing each person.
- Day 18: Do something kind for someone and later sketch or write how it made you feel.
- Day 19: Draw a boundary bubble around yourself—what’s inside (your values) vs. outside (what drains you).
- Day 20: Reflect creatively: How does connection influence my wellbeing? Use collage or watercolor to express it.
- Day 21: Create an “energy circle” — fill one half with things/people that energize you, the other half with things that drain you.
Week 4 – Restore Your Energy (Body & Spirit)
Goal: Restore balance through mindfulness, rest, and creative reflection.
- Day 22: Take a mindful bath or shower, then create art that expresses how renewal feels.
- Day 23: Gentle movement or dance, then draw your body as flowing energy lines.
- Day 24: Journal or illustrate your “ideal calm day” — where, what colors, what feelings.
- Day 25: Paint or draw your safe space — real or imagined.
- Day 26: Sit quietly and let your hand move freely on paper, no goal or shape — just flow.
- Day 27: Journal: “What’s one small change I’ll keep after this month?” Decorate it with a symbol of commitment.
- Day 28: Create a celebration page — collage, write, or paint how you feel now after your month.
Bonus Days
- Day 29: Make a “Burnout Prevention Page” in your journal — include visuals and words from what worked best.
- Day 30: Design a self-care rhythm page — simple sketches or icons for habits you’ll keep.